清蒸、低温烤、轻煎最能保护 omega-3；多不饱和脂肪怕高温久烤别把三文鱼煎到全熟发柴，中心微粉口感更好，那块怕热的脂肪也少受破坏配柠檬、香草、彩椒，既调味也补维生素 C 生吃要单独提醒：标着可生食的三文鱼通常经过冷冻处理，以杀灭寄生虫。孕妇、免疫力低下者、老人和幼儿建议吃熟的，中心微粉的做法也不适合他们。
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Fish, salmon, Atlantic, farmed and wild, cooked. ~1.8-2.5 g EPA+DHA per 100 g; a natural vitamin D source. fdc.nal.usda.gov
Mozaffarian, D., & Wu, J. H. Y. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047–2067. 10.1016/j.jacc.2011.06.063
Abdelhamid, A. S., Brown, T. J., Brainard, J. S., Biswas, P., Thorpe, G. C., Moore, H. J., et al. (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (3), CD003177. 86 RCTs (162,796 participants), mostly capsule supplementation. High-certainty evidence that increasing long-chain omega-3 has little or no effect on all-cause mortality and cardiovascular events — which is about pills, not whole fish. 10.1002/14651858.CD003177.pub5
National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin D — Fact Sheet for Health Professionals. Fact sheet (updated June 27, 2025; Wayback snapshot 20 September 2026): 25(OH)D below 30 nmol/L (12 ng/mL) is associated with deficiency, 30 to below 50 nmol/L is generally considered inadequate, 50 nmol/L (20 ng/mL) or more is sufficient for most people, and above 125 nmol/L (50 ng/mL) can be associated with adverse effects; RDA 600 IU (15 mcg) to age 70 and 800 IU (20 mcg) above 70; adult UL 4,000 IU (100 mcg); older people and people with darker skin (more melanin) make less vitamin D from sunlight (fact sheet). ods.od.nih.gov/factsheets/VitaminD-HealthProfessional
National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12 — Fact Sheet for Health Professionals. Fact sheet (updated July 2, 2025; Wayback snapshot 20 September 2026): multivitamin/mineral supplements typically contain 5 to 25 mcg B12, B-complex products 50 to 500 mcg, B12-only supplements typically 500 to 1,000 mcg; absorption is only about 2% at 500 mcg and 1.3% at 1,000 mcg; a 2018 Cochrane review of 3 RCTs (153 participants) compared very high oral doses (1,000-2,000 mcg) with intramuscular B12; high oral doses (e.g. 1,000 mcg/day) might be equally effective in Crohn's disease and appear as effective as hydroxocobalamin injections after Roux-en-Y bypass. These are product contents and trial doses; the sheet gives no recommended daily supplement range (fact sheet). ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional
National Institutes of Health, Office of Dietary Supplements. (2021). Selenium — Fact Sheet for Health Professionals. Table 2: Brazil nuts, 1 ounce (6-8 nuts), 544 mcg selenium (989% DV); the text says Brazil nuts contain 68-91 mcg per nut and could cause selenium toxicity if consumed regularly, and that values from other analyses vary widely. The version read carries 'Updated: April 15, 2024' (Wayback Machine snapshot of 31 December 2024), newer than the 2021 date above (fact sheet, read 2026-09-24). The September 4, 2025 update (Wayback snapshot 19 September 2026) adds: the body absorbs up to about 90% of selenium from selenomethionine, selenium-enriched yeast, selenite and selenate; selenium-only supplements typically contain 100 to 400 mcg; Keshan disease, an endemic cardiomyopathy first identified in 1935 in low-selenium parts of China, fell dramatically after selenium intervention trials in the 1970s-1990s; in 2017 the American Thyroid Association issued a weak recommendation against selenium supplements for TPOAb-positive pregnant women (fact sheet). ods.od.nih.gov/factsheets/Selenium-HealthProfessional
National Institutes of Health, Office of Dietary Supplements. (2024). Iron — Fact Sheet for Health Professionals. Fact sheet (updated September 4, 2025; Wayback snapshot 21 September 2026): RDAs 8 mg/day for men and for women 51+, 18 mg women 19-50, 27 mg pregnancy; UL 45 mg/day from age 14; bioavailability about 14%-18% from mixed diets with meat, seafood and vitamin C and 5%-12% from vegetarian diets; serum ferritin below 30 mcg/L suggests iron deficiency and below 10 mcg/L IDA, but inflammation can raise ferritin; supplemental iron of 45 mg/day or more may cause nausea and constipation; people with hereditary hemochromatosis are at risk of iron overload (fact sheet). Heme vs nonheme: heme iron (lean meat and seafood are the richest sources) has higher bioavailability than nonheme iron, and other dietary components affect it less; calcium might reduce the bioavailability of both forms; heme iron is about 10%-15% of total iron intake in western populations. The sheet gives no separate heme and nonheme absorption percentages (fact sheet, Wayback 2026 snapshot). ods.od.nih.gov/factsheets/Iron-HealthProfessional
U.S. Food and Drug Administration & U.S. Environmental Protection Agency. (2022). Advice about eating fish: For those who might become or are pregnant or breastfeeding and children ages 1-11. Salmon, sardines, shrimp, and light canned tuna are 'Best Choices' (lower mercury); 2-3 servings/week recommended for adults, including those pregnant or breastfeeding (1 serving = 4 oz); children 1-11: 2 servings/week of Best Choices, with serving size by age (1 oz at 1-3, 2 oz at 4-7, 3 oz at 8-10, 4 oz at 11). www.fda.gov/food/consumers/advice-about-eating-fish
Lundebye, A. K., Lock, E. J., Rasinger, J. D., Nøstbakken, O. J., Hannisdal, R., Karlsbakk, E., et al. (2017). Lower levels of persistent organic pollutants, metals and the marine omega-3 fatty acid DHA in farmed compared to wild Atlantic salmon (Salmo salar). Environmental Research, 155, 49-59. Wild salmon carried higher PCBs/dioxins/mercury; farmed had lower DHA share, attributed to changing feed. 10.1016/j.envres.2017.01.026
Higuera-Ciapara, I., Felix-Valenzuela, L., & Goycoolea, F. M. (2006). Astaxanthin: a review of its chemistry and applications. Critical Reviews in Food Science and Nutrition, 46(2), 185-196. 10.1080/10408690590957188
